Workout: dimanche, 18-10-15

Lane 2

Dimanche, 18-10-15

·            400 swim, choice (dive’n glide J)

·            10 X 50 alternating:    50 no free on 1:30

50 free on 1:20

              Each 50: 3 drills + ¼ swim perfect

·            8 X 100 pull choice on 2:10 as 2 rounds of:

100 just pull

100 pull + left paddle

100 pull + right paddle

100 pull + both paddles

·            16 X 50 on 1:30, 4 of each stroke as:

Each 50: 25 fast stroke/ 25 easy choice

First 25: descending 1 to 4 (fast to all out)

·            300 kick with fins, moderate speed

no board – hold body position

·            Swim down: 100 easy

2900

Lane 1

Dimanche, 18-10-15

·            400 swim, choice (dive’n glide J)

·            10 X 50 alternating:    50 no free on 1:45

50 free on 1:30

              Each 50: 3 drills + ¼ swim perfect

·            6 X 100 free on 2:30 as 2 rounds of:

100 swim

100 pull

100 with fins

(Fast switch drill J)

·            12 X 50 on 1:30, 3 of each stroke as:

Each 50: 25 fast stroke/ 25 easy choice

First 25: descending 1 to 3 (fast to all out)

·            400 kick with fins, moderate speed

no board – hold body position

·            Swim down: 100 easy

2600